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Recognize the stimulus and react to it as quickly

Recognize the stimulus and react to it as quickly as possible. That is real agility work. The neurological aspect of agility and reducing reaction time in correlation with rate of force development is what separates good athletes from great athletes. It’s also what allows us to protect ourselves in dangerous situations. Self preservation starts with being able to perceive a stimulus and reacting to it. This is why, with @adamcolepro, the focus has been placing him in an environment that requires him to process a stimulus and react to it. Current phase is visual but we will be mixing in auditory and sensory to really stress his nervous system. This needs to be trained in all individuals, wrestlers just as much due to the reactionary nature of their athletic events. If you don’t train it, don’t expect to have it when you need it.

#agility #readandreact #strength #performance #athlete #adamcole #adamcolebaybay #sportsperformance #strengthandconditioning #strengthcoach #orlando #orlandogym

Knee Dominate session. Working safety bar step bac

Knee Dominate session.
Working safety bar step back lunge 5 sets up to final working set at 200. Supersets of each set with ballistic knee flexion with dorsiflexion, plantar flexion and hip rotation. Single leg progressive overload is the missing link in most peoples strength training while it’s the main ingredient of mine. Might have baby giraffe legs tomorrow after this one.

#legday #lunges #frc #frcism #strengthtraining #strengthandconditioning #strengthcoach #lunge #legworkout #hamstring #orlando #orlandogym #orlandopersonaltrainer

Congrats to @johnnygargano on 30 minutes in the ro

Congrats to @johnnygargano on 30 minutes in the royal rumble last night! In the background, he never stopped pursuing higher levels of performance and mobility in his training while he was injured. Just like in the ring, the guy doesn’t stop. Proud to coach him! Time for mania season!!

#wwe #royalrumble #johnnywrestling #johnnygargano #athlete #strengthcoach #strengthtraining #strengthandconditioning #prowrestling #professionalwrestling #prowrestler #workout #orlando #orlandogym #orlandopersonaltrainer

Want a great pump? Try to run thru this upper body

Want a great pump? Try to run thru this upper body EMOM with isometric finisher.

15 minute Joint Specific Warm Up
20 minute EMOM (every minute on the minute).
Odd Minutes: 8-10 x Active Incline Press RPE 8-9 (active meaning isometric tension across lower body, ideally without a seat, low back flat to the bench)
Even Minutes: 8-10 x Suspension Training Pull Up (legs crossed or L Sit)

In every round 75% farmers carry 40 ft

Finisher:
6 rounds x :15/:15 Isometric Arm Drive (curl and extension).

This is a simple but effective way to blow up your upper body with dumbbells and a suspension trainer.
Don’t skip the warm up!

#emom #intervaltraining #freeworkout #dumbbell #upperbody #pushpull #core #carry #arms #strength #strengthtraining #workout #fitness #personaltraining #orlando #orlandogym #orlandopersonaltrainer

Contrasting eccentric and concentric training for

Contrasting eccentric and concentric training for athletes is one of my favorite ways to minimize soreness and build strength across the length tension curve bringing attention to both musculature and connective tissue. This promotes not only hypertrophy (muscle growth) but resilience. Great example of these were eccentric focused ATG split squats and sled pushing placing an emphasis on knee flexion and extension. Also necessary to allow the mid foot to flex adequately so training barefoot or wearing barefoot shoes, in this case Vivobarefoot. For someone who moves like Adam does in the ring, and throws a mean super kick, having great knees is a necessity. Can’t wait to see him in his first match back!

#sledpush #sportscience #strengthandconditioning #strengthtraining #kettlebell #functionaltraining #prowrestling #prowrestler #aew #adamcole #adamcolebaybay #orlando #orlandogym #strengthandconditioningcoach #myvivos #vivobarefoot

Continuing to expand the stabile at Unconventional

Continuing to expand the stabile at Unconventional Strength with the newest addition, @marinashafir.

Marina has a strong movement based background and is comfortable on her feet from her years of judo. One of her main goals is to increase her power output in rotation and that begins with learning to move the hips thru rotation and generate force thru rotation. This will be a huge part of her training and will build into greater expressions of force with greater velocities as we grow the foundations.

Easy to coach and such a bad ass both in and out of the ring, I’m excited to see her grow in her new program.

Video: rotational progressions with @whatsthatstrap and @ancoretraining.

#athlete #prowrestler #aew #aewwrestling #roh #theproblem #marinashafir #prowrestling #strength #strengthtraining #strengthandconditioning #stability #core #whatsthatstrap #orlando #orlandopersonaltrainer #orlandogym #strengthandconditioningcoach

Functional Range Conditioning internal strength mo

Functional Range Conditioning internal strength model for the shoulder, focusing on shoulder rotation and extension.

Input 5 (slow twitch not to failure) for rotation, 1 minute continuous tension dumbbell loaded IR and ER with shoulder in adduction and abduction. Followed up with input 4 shoulder extension focused dumbbell rows EMOM. Focus was to get as much lat as possible involved in the rows, chest supported on bench.

Yes it’s a row but the focus was trying to achieve as much shoulder extension in each one as possible. This is the main difference between an external training model and internal training model. We change the intention to the system to achieve velocities and loads associated with joint action and motions that then build into greater bouts of external feats we need in day to day life.

I’ve never felt as good as I feel while focusing my training on how well my body functions internally rather than how much load I can move or how externally express strength. This training is the long game, to maintain my body years into the future leaving no part of my biology behind (connective tissue, neurology, or skeletal structure). If you want to know how to take your training beyond levels of function you thought possible, comment “I’m in” and let’s get you training the way your biology demands it.

#functionalrangeconditioning #frc #functionalrangesystems #frcism #shoulderhealth #shouldermobility #shoulder #shoulderhealth #weakthingsbreak #frcms #mobility #stability #strengthtraining #strengthcoach #strength #orlando #orlandogym #orlandopersonaltrainer

This is quickly becoming my favorite training hip

This is quickly becoming my favorite training hip CAR. The feed back is amazing, the ground and irradiation into it from the none working side provides such a good block and feedback to compensations, and the external rotation lift off is second to none in tracking control of hip ER. Add this intraset in your lower body workouts or as a great primer before your next heavy hip dominate session.

#functionalrangeconditioning #functionalrangesystems #frism #hipcar #hipmobility #hips #mobility #hiptraining #functionalfitness #orlando #orlandogym #orlandopersonaltrainer

Kettlebell ground based circuit to emphasize scapu

Kettlebell ground based circuit to emphasize scapular control.

Did you know that for every two movements of your shoulder there needs to be at least one movement in your scapula?

Once you demonstrate the capacity for unloaded scapular control, then add these in for added emphasis on ground based movement, something we all stray from in our bipedal/sedentary lifestyles.

#scapula #scapularstability #scapular #shoulder #shouldermobility #shoulderhealth #core #kettlebell #kettlebellworkout #kettlebelltraining #orlando #orlandogym #orlandopersonaltrainer

Scenes from a full body session with @realbrittbak

Scenes from a full body session with @realbrittbaker DMD.

Britt’s program is a series of full-body workouts incorporating the internal strength model with rotation based external strength training.

Why full body?

Three reasons:
1) Britt has a crazy schedule between her two careers and if we are limited in training time that week, at least the training sessions hit both lower and upper body inputs.
2) These never leave her so sore she can’t function the next day.
3) Wrestling is a full body activity and it’s appropriate to treat training programs as such when wrestlers are on the road.

Goal is to not just get her looking her best but also moving her best and being healthy! That’s of paramount importance which means keeping a keen eye on training volume, sleep, stress management and nutrition.

It’s impressive how she juggles everything. I just came from a season of grad school, business ownership, coaching, and having a family but there was limited to no travel from that. I applaud her dedication to the program and to her craft.

We all have our reasons “why not” or “too busy” when it comes to training and staying healthy. Britt is dedicated though and I applaud that. Makes me a proud coach.

I have one to two more training spots left one on one and then my schedule is completely full. I’ll be launching a remote programming option with programs built from scratch with personalized videos and workout overviews. Videos only for you as if I’m there coaching you live in person. If that’s something that interests you, comment below or shoot me a message.

#functionaltraining #functionalfitness #mobility #strength #strengthandconditioning #strengthtraining #prowrestling #prowrestler #workout #athlete #strengthcoach #fitness #aew #brittbaker #aewwrestling #functionalrangeconditioning

I think there is a distinct imbalance in training

I think there is a distinct imbalance in training protocols on loading rotational hip action. I see a lot of coaches training straight line actions such as flexion, extension, abduction and adduction but not then expecting the hip to work rotationally in a closed chain. Consider the SAID principle for a second. Basically says if you don’t train it, don’t expect to posses it. There seems to be an assumption that if the linear elements are trained then hip rotation will develop as a result. Sadly, this assumption is why incomplete Strength and conditioning programs are prioritizing linear motions and incorporating rotational motions as “accessory” work, limiting a rotational joint’s potential. If you consider the anatomy of the hip and purpose of the glutes, you see why rotation should be the priority in training. Thankful to have modalities such as @whatsthatstrap and @ancoretraining to work on loading the glutes rotationally, allowing me to play with velocity, stance and vectors of force. This should be paramount in any athletes program…heck any humans program.

#glutes #hips #strength #strengthtraining #strengthandconditioning #sportscience #hipmobility #functionalfitness #whatsthatstrap #orlando #orlandopersonaltrainer #orlandogym #strengthcoach

Manual resistance eccentric quasi isometric knee f

Manual resistance eccentric quasi isometric knee flexion with @ciampawwe.

These made even the Black Heart squirm.

The goal of this variation isn’t to pull as hard as I can on the athletes heel. The pull here is to give just enough challenging tension across knee flexion bioflow, noting some areas of weakness in comparison to others and adjusting the manual tension to allow him to resist all the way thru knee extension. Not only does this help the client build strength across the full range but allows me to take note of ranges we need to create more strength/control. This tends to be an area, especially end range knee flexion that many clients and athletes have an issue with both demonstrating control and also, enter cramp city rather quickly. Especially those with prior knee injuries, this is a place I put a big emphasis in programming.

After doing this work, Tomasso always notes how much better his knees feel in flexion after doing this sequence. Proud to say we are making some significant strides in his recovery to in ring, adding more and more usable workspace and strengthening his ranges. Almost done with three months of programming together and the changes he’s made in mindset and mobility have been remarkable to see. Next phase in the ISM gets really fun adding velocity to load bearing capacity and increasing his external training stimulus within the confines of his biology and in ring needs.

Note: These were proceeded by PAILS and RAILS of knee flexion tissue first and have been worked up to in his programming, not just something we threw in day one. Earn your progressions. Control yourself.

#wwe #prowrestling #prowrestler #tomassociampa #frc #functionalrangeconditioning #functionalrangesystems #frcism #frcms #athlete #mobility #knee #isometrics #hamstring #orlando #orlandogym #orlandopersonaltrainer

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